Life is a journey full of ups and downs, and having an optimistic attitude can help us face the most difficult and demanding moments. This is because being optimistic has a direct effect on our physical and mental well-being, as well as on our quality of life.
The expression of to regard a glass as either half full or half empty can be decisive when facing and overcoming the challenges of daily life. The good news is that we can learn to see the glass as half full; that is, to view things hopefully or positively, whatever the situation may be.
Optimism can be trained by re-educating our thinking and way of acting. Thus, we can choose the perspective from which we look at our circumstances.
Several studies have shown that optimistic people have lower levels of stress, greater ability to analyze complex situations, are more resilient and see life as an opportunity for growth and learning. This helps them to face any situation with greater physical and psychological strength.
How can you train optimism?
Keep a positive events diary. Sometimes, what stops us from being optimistic is that at the end of the day we magnify the negative experiences, while forgetting the positive ones. But the number of positive events is usually greater than the number of negative events. To remind yourself of this, we suggest you write down in a diary the positive events of the day. This diary will help you to check how good or bad the day was, and to properly assess what you initially thought was negative.
Mindfulness.
The present is the only moment that can be enjoyed and therefore it is important to live it with awareness. Mindfulness is about living each moment with full attention and a simple way to do this is by practicing self-awareness for 5 minutes every day: sitting in a chair or on the floor, cross-legged with your back straight, focus your attention on your breathing, which should be as relaxed as possible. Surely you will be interrupted by thoughts that come and go. When this happens, let them pass and refocus on your breath.
To keep your attention on your breath, there are several tricks, such as mentally repeating the words 'inhale' and 'exhale' during your breath, or counting from 1 to 10 each time you inhale and exhale (1 inhale, 2 exhale, 3 inhale...), and start again when you reach 10.
Be grateful.
Being grateful improves health, makes us feel happier and more optimistic. What's more, it has a direct impact on the way we deal with the events of life. To practice being grateful, we suggest you make a daily list with five things you are grateful for and thank at least one of the people who made it possible, either by phone, email or in person.
Positive affirmations.
Affirmations work in a similar way than the visualization techniques used in some psychological therapies. What we think and say remains fixed in our subconscious and ends up creating mental pictures that are difficult to change. However, just as negative thoughts can become a habit, so can positive ones, and affirmations are an effective way to increase these positive thoughts. Some phrases to generate positive thoughts: Today, everything is possible; I feel good and full of energy; Everything that comes to me is good and positive; I have all the time I need to do everything I want…
Avoid toxic people.
Don't interact with people who drain your energy. Pessimism can be contagious, so avoid people who feed off other’s energy, creating unnecessary conflict and stress. On the contrary, surround yourself with optimistic people, who are willing to share, listen and guide.
Take care of your body and mind.
Physical activity is key to being optimistic in life because it increases natural levels of serotonin and dopamine, two neurotransmitters linked to emotional well-being, which help prevent depression. To achieve this effect, it is not enough to exercise only when you feel emotionally worn-out; you must work out regularly.
Learn to say 'no'.
Always trying to please everyone; being available to others, even when you are physically and mentally exhausted; trying not to upset others... Do you recognize yourself? If so, you surely feel frustrated and bad about it. Sometimes saying 'no' it is not only necessary but positive, because it helps you keep emotional balance and focus on what is important.
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